WOD Blog

Mon, Apr 29 2024

Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Annie
Welcome: Robyn S
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240429


(Reps, Rx2, Rx3)
Rx
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)

INTERMEDIATE/Rx2
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)

BEGINNER/Rx3
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)

SKILL WORK/Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
—————————————————————
INTENDED STIMULUS
5 or more devils presses every even minute; 10 or more for advanced athletes.
Challenging rope climb option relative to each athlete.
Arm fatigue from the pull on the rope and devils presses.

0% 0%

1st38 Rx2Julia P Mon, Apr 29, 2024
2nd42 #12 Rx3Danielle B Mon, Apr 29, 2024
3rd52 Stacey Mon, Apr 29, 2024
1st31 Rx2Brad Mon, Apr 29, 2024

Julia P38 Rx2
15 lbs, 1 round rope pull
Brad31 Rx2
Harsh
Rosie N43 Rx3
Danielle B42 #12 Rx3
Stacey52
1 rope climb, 20# DB
James N44
25 lbs 3 rounds 1 legless 3 rounds pull to stand
Dasha39
20# DB, 4 pull-to-stands
Robyn S26
8 lb wts and pull to stand rope
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel

Claudia S


10 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Matthew Smith


a month ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€

Kimberly Dougherty


7 years ago

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo